How to supplement nutrition for physical training

Everyone knows that the human body consumes a lot of energy every day, and this is when we don’t exercise, but just live a normal life and exercise. It can be seen that nutrition plays a very important role in the human body. So for those friends who often do physical training, they need to supplement nutrition even more. It’s just that many people may not understand it very well. Let’s take a look at how to supplement nutrition through physical training?

Animal protein is commonly found in meat, fish and dairy products. Let’s talk about meat first:

1. Common meat: Pork. Pork is not suitable for supplementation after physical training because it contains too high fat and cholesterol. In addition, in the general environment in China, the hygiene status of pork is very worrying. The protein content in 100g of pork is about 11g, and the absorption rate is 55%, which means that only about 5.5g of protein can be absorbed from 100g of pork.

Beef. Beef is suitable for supplementing the body after training. It contains substances that improve strength and explosive power, namely creatine, the main source of ATP function. Therefore, some friends who doubt that creatine cannot be eaten or that creatine is a medicine can eat it with confidence, because if creatine is a medicine, those who eat beef would have died long ago. The protein content in 100g of beef is about 20g, and the absorption rate is 45%. 100g of beef can intake about 9g of protein. We can find that although the protein content of beef is good, its absorption is average.

Chicken is the most suitable meat for supplementation after training. It contains about 24G of protein in 100G, and the absorption rate of chicken is about 65%, which means that about 15.6G can be absorbed in 100G of chicken, which is much higher than beef and pork. Therefore, many bodybuilders generally choose chicken breast as food.

2. Uncommon meat: rabbit meat. Here we only talk about rabbit meat because the characteristics of duck meat are similar to those of chicken, but its absorption is slightly weaker. Rabbit meat is classified as vegetarian in foreign countries, which means that vegetarians can eat rabbit meat because it basically contains no cholesterol, which is the lowest cholesterol content among meats. Moreover, 100 grams of rabbit meat contains about 25 grams of protein, and the absorption rate is about 85%, which means that basically 21 grams of protein can be absorbed. However, rabbit meat is generally expensive in China, so its application range is not wide.

Snow sausage, I don’t know if this thing is available in China. If you are abroad, you can pay attention to snow sausage. Although snow sausage is made of pork, depending on the type, 100 grams of snow sausage contains about 25-36 grams of protein, which is an astonishing protein content.

3. Seafood: Common fish: salmon, cod, tuna, etc. The protein content of fish is similar, basically around 22-24G, the absorption rate is slightly higher than chicken, and salmon and tuna contain a lot of unsaturated fatty acids, so eating fish is also a good choice for fitness.

Uncommon fish: Abalone. Abalone has a very high protein content, with 100 grams containing almost half of the protein, but the price is also very high. As for sea cucumber, it is a food that has always been misunderstood. Many people say that sea cucumbers are very nutritious, but if you have relatives or friends working in hospitals, you may know that for patients, if you really want to nourish them, it is better to buy them a few eggs instead of giving them sea cucumbers. Sea cucumbers are difficult to digest and are mostly gelatinous. They may be a good tonic for women who love beauty, but they are not very effective for training. Moreover, you cannot eat too much sea cucumber, as it will definitely moisten the intestines and promote bowel movements.

4. Eggs. Eggs are a separate category. Generally, a whole egg contains about 12 grams of protein. However, due to cholesterol, the maximum egg yolk intake per day is about two. This also explains why many trainers have to eat about 20 eggs a day, because if you only eat egg whites, the protein content is only about 7-8 grams.

5. Dairy products: Milk. The protein content of milk is not high. 100ML can only increase 3-4g of protein. Moreover, due to the environment in China, the quality of milk is also a question mark. Therefore, it is obviously not realistic to use milk as the main source of protein supplement.

Cheese. I am not sure if there are more types of cheese to choose from in China, but there are many types to choose from abroad. Moreover, each type of cheese has different protein content due to different production methods and ingredients. However, generally a medium block of cheese is condensed from 10 bottles of milk. Therefore, 100g of cheese generally contains about 20-25g of protein, and it is well absorbed. It’s just because cheese is high in fat, so it’s easy to gain weight.

6. Cereals: The protein in cereals is plant protein, but given that cereals are very good breakfast foods, I’d like to briefly mention it here. Generally, 100 grams of cereals contain about 6.2 grams of protein and provide 1600KJ+ calories. Therefore, a bowl of cereal, a few eggs, and a piece of fruit is a very good and hearty breakfast. I still want to mention here that breakfast must be eaten, and it must be eaten well! Any professional athlete must have the habit of eating a good breakfast.

The above is a clear introduction on how to supplement nutrition for physical training. Everyone knows that protein is a very important nutrient and one of the energy sources consumed by the human body. Therefore, after physical training, you must pay attention to replenishing your body's protein. Friends who don’t understand at first can learn a lot of knowledge by reading the above content carefully. This will make your body healthier.